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CrossFit Bolton
WODS & News

Tuesday 150428

A.
Two rounds, not for time, of:
15′ Rope Climb, 3 ascents
6 Bar Muscle-ups
Nose-to-Wall Handstand Hold, 60 seconds

B.
Every minute, on the minute, for 15 minutes:
Snatch

Coach Alex’s Notes:
Build from approximately 50% to 85-90%. Focus on speed and mechanics, not hitting max loads.

C.
Every two minutes, for 8 minutes (4 sets):
Pause Back Squat
4x5x65%

Coach Alex’s Notes:
Pause for 3 seconds in the bottom of the squat.

CrossFit Bolton DSC_0014

Snatch